Single-Leg RDL Reverse Fly

单腿罗马尼亚硬拉接反向飞鸟

0:31

CategoryLower-Body Strength

How to do it

Hinge forward on one leg into a single-leg Romanian deadlift until the trunk is horizontal, then at the bottom perform a reverse fly with both arms. Combines posterior chain stability with rear shoulder and upper-back activation, training single-leg balance and whole-body coordination. Suitable for swimming, tennis, badminton, basketball and athletics (long jump).

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Single-Leg RDL Reverse Fly

Similar movements

Prone Bench Hip Extension

Front-Leg Dominant Split Squat

Spanish Squat

Barbell Back Squat

Tell us about your sportand your next goal.

Tell us about your sport
and your next goal.